Whether you exercise at a gym or in the privacy of your own home, free weights are the best way to build strength in your upper arms. The primary muscles of the upper arms are the deltoids, triceps and biceps. Include at least one exercise for each muscle to balance out your development.
Seated Dumbbell Press
Pressing weight over your head works the deltoid muscles in the shoulders. Sit on a bench and grip a weight in each hand. If you have previously had a neck or back problem, locate a military press bench with back support for this exercise. Put the sides of the weights on your thighs so that your palms face each other. Push the weight on your left side up and use your left hand to lift and rotate it so that your palm is facing away from your body when the dumbbell reaches your collarbone. Push the dumbbell on your right leg up to your shoulder the same way. Lift your arms to raise the dumbbells over you while keeping your back vertical and your head up. Pause when your arms are almost locked and touch the edges of the weights against each other. Bend your arms and slowly lower the weights back to the ready position.
Biceps Curls
Curls build the biceps muscles on the front of your upper arm. Hold your choice of dumbbells, a straight barbell or a curl bar with your palms facing up. Straighten your arms so that the weight is in front of your hips. Curl the weight toward you until it taps your shoulder. Contract your biceps muscles and pause for a moment, then slowly lower the weight back to your hips. Vary the exercise by using an overhand or sideways grip to work the forearms as well as the biceps.
Incline Triceps Extension
To strengthen the back of your arm, add incline triceps extensions to your weight workout. Adjust an incline bench so that the back is at a 45-degree angle. Hold a dumbbell in each hand with an overhand grip as you sit on the bench. Extend your arms so that the weights are above your head. Bend your elbows to drop the dumbbells down behind your head. Touch your forearms to your biceps, then straighten your arms to raise the weights. Pause when your arms are fully extended and contract your triceps muscles. You can also use a curl bar for this exercise if you prefer.
Member Comments